Kana uchinge uine doro duku rakaoma rinopinda muzvidimbu zvakagadzirwa sematombo, mabhora, kana mbira, unogona kunge uchishamisika kana rudzi urwu rwechigaro runowira mukati mehutano hwakanaka kana kuti chiri chinhu chaunofanira kuva nehanya nazvo.
Chigaro chiduku chinogona kureva kuti kudya kwako kwakaderera mu fiber, kana iwe unogona kuvhiringidzwa kune chimwe chikonzero. Mune zvimwe zviitiko, zvigaro zviduku zvinogona kuva chiratidzo chechiremba.
Hezvino tarisa zvimwe zvikonzero zveiyo mhando ye poop.
Kwete Kudya Zvakakwana Fiber
Ukuru hwebasa rako rinonyatsoenderana nehuwandu hwe fiber uye mvura yaunodya. Inowanikwa mune zvitsva zvakagadzirwa nemichero, michero, uye mbeu yose, fiber inowedzera yakawanda kuchitsiko chako uye inoviriswa nemabhakitiriya mumakoloni ako, uchigadzira gel rinoramba richikwanisa kuputsa zvidimbu.
Kana ukawana fibhi yakakwana mukudya kwako, chigaro chako chinofanira kuva chiri nyore, chiri nyore kupfuura, uye chakaumbwa. Kana kudya kwako kwakadzika mu fiber, muviri wako unoita zvishoma zvigaro uye zvinogona kunge zvakaoma kudarika, zvakaoma , rima, kana kupatsanurwa mune zviduku.
Paavhareji, vanhu vakuru vanodya magiramu 15 kana pasi pe fiber pazuva, zvakaderera pane mari yakakurudzirwa. Maererano neInstitute of Medicine, iyo yakakurudzirwa zuva rimwe nerimwe ndeye 38 gramu ye fiber yevarume uye 25 gramu kuvakadzi vasati vava nemakore makumi mashanu. Kana uine makore anopfuura makumi mashanu, iyo inokurudzirwa kudya ndeye 30 gramu yevarume uye 21 gramu zvevakadzi.
Kana iwe usingazivi kuti yakawanda fiber iwe uri kuitei, edza kuchengeta diary yekudya kwevhiki. Kana iwe uchidya zvishoma kudarika mari yakakurudzirwa, kuisa fiber yako kudya kunogona kuvandudza nguva uye kusagadzikana kwechigaro chako. Pano pane zvimwe zvipfeko-fuma yekuedza kuedza:
- Lentils (15.6 gramu pamukombe)
- Raspberries (8 gm per cup, raw)
- Green peas (7 gramu pamukombe)
- Zvinyorwa (7.8 gramu nehafu yekapu)
- Chia Mbeu (5.5 gramu pahupuni)
- Oatmeal (4 gm per cup, yakabikwa)
- Amamondi (3.3 gm 24)
- Ground flaxseeds (1.9 gramu pahupuni)
Wedzera kuti iwe uwane fiber zvishoma nezvishoma kuti urege kubvisa uye gasi.
Kwete Kunwa Zvakakwana Zvirwere
Fiber uye mvura inoshanda pamwe chete kuita kuti chigaro chako chive nyore kupfuura. Kana iwe usiri kuwana mvura yakakwana, mvura mumatumbo ako inopindira muhutano hwako, ichiita chigadziko chiduku, chakaoma, uye chakaoma kudarika.
Kana zvinosvika pakuisa hydrating, vashandi vakawanda vehutano vanopa zano kuti vanhu vane utano vanoshandisa nyota semutungamiri wavo uye vanotarisa mvura dzakasiyana-siyana dzakadai semichero, miriwo, mishonga yemishonga, jisi, masobho, uye zvimwe zvinwiwa.
Kana iwe usingazivi kuti mvura yakakosha sei iwe, bvunza mupiro wako wehutano. Zvichienderana nezvinhu zvakadai sezera, uremu hwemuviri, uye marapirwo, vamwe vanhu vangada kunwa zvakawanda uye vamwe vanhu vangave vachida zvishoma kudarika zvinorayirwa kudya.
Mishonga
Mishonga inogona kukonzera kubvuma kune vamwe vanhu inosanganisira:
- Antacids
- Antidepressants
- Calcium channel blockers
- Diuretics
- Iron inowedzera
- Dambudziko rerocotic remishonga
- Chipatara chePalinson
Lifestyle
Kushandisa maawa pamahofisi ako akacheka pamusoro pekibhokisi yako kana kutungamirira mararamiro ehupenyu kunogona kuderedza kuchema.
Kurwisana nekugara kwenguva refu uye kusakwanisa kuita basa, simuka uye famba-famba kana kutora nguva pfupi nguva imwe neimwe.
Kutevedza nguva dzose kunobatsira kunatsiridza kufamba kwechigaro kuburikidza nehutano hwekudya. Sechinangwa chinowanzo, edza kwemaminitsi makumi matatu emabasa ekuita zvemazuva mazhinji.
Ita nguva yekuenda kumudziyo wekugezera iwe paunonzwa uchida. Kurega kukanganisa kunogona kuwedzera kukuvadza. Iwe unogona kuedza kumuka zvishomanana kuti udye kudya kwekudya, izvo zvinogona kukurudzira kufamba kwemuviri. Dzivisa kumhanya kana kushungurudza paunenge uri mudzimba.
Zvimwe Utano Zvimwe
Kunyange zvazvo chigaro chiduku kazhinji chiri chikonzero chekushayikwa kwefiber kana mvura, mune dzimwe nguva, inogona kunge iri chiratidzo chechikonzero chinetso cheutano.
Zvimwe zvekurapa zvinokonzera kuvimbiswa zvinosanganisira:
- Hypothyroidism
- Chirwere chinokonzera chirwere
- Kuora mwoyo
- Chirwere cheshuga
- Irritable bowel syndrome (IBS)
- Multiple sclerosis
- Chirwere chePalinson
- Uterine fibroids
- Cancer
Nhamba shomanana yevanhu vane kuvimbiswa kana zvigadziko zviduku zvine mamiriro ezvinhu ari pasi apa anoomesa kana kutapudza colon kana rectum, yakadai semakoloni mapepa, diverticulitis , chirwere chinoputira chirwere, kana kenza yekoloni.
Nguva Yokuona Chiremba Wako
Kuva nezvigaro zviduku nguva nenguva zvinowanzosava nechinhu chakanetseka nazvo. Kana ukacherechedza kuti zviduku zvako zvinotora nguva refu kupfuura kwevhiki imwe chete kusvika maviri, zvisinei, kana zvinosangana nedzimwe zviratidzo, unofanira kubvunza chiremba wako.
Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakakwanisa kudarika zvigaro, unofanira kutsvaga kurapwa pakarepo
Shoko Rinobva
Kupfugama kunotaridzika kwakafanana nemakumbo, zviduku, rabbit pellets, kana mabhora nguva nenguva zvinowanzoitika. Kana kudya kwako kuri kukanganisa, kudya zvakanyanya fiber-richine zvokudya nekugara hydrated zvinowanzokubatsira kuti udzoke pamugwagwa, kunyange zvingatora mazuva mashomanana usati waona kuvandudzwa. Kana uri kufunga kugadzira chero kudya kana mararamiro ekuchinja, taura nachiremba wako usati waita chero shanduko huru pane zvaunogara uchiita.
> Sources:
> Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, uye Amino Acids. Washington, DC: The National Academy Press. doi: https: //doi.org/10.17226/10490.
> National Digestive Diseases Information Clearinghouse. Constipation. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation.
> Dhipatimendi reUnited States reZvesimiriro, Agricultural Research Research, Nutrient Data Laboratory. USDA National Nutrient Database ye Standard Reference, Release 28.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano chero upi nehupi hwehutano uye bvunza chiremba wako usati washandisa chero imwe nzira yemishonga kana kuita chero shanduko kune regimen yako.